19-10-2017 BC

YiQi – Bootcamp

Warm-up

AMRAP 5

20m Super Mario

10 Walking Lunges Samson

10 High Plank to Triangle

Metcon

Dirty Thirty (Time)

For Time:

30 Box Jumps (24/20 in)

30 Jumping Pull-Ups

30 Kettlebell Swings

30 Lunges

30 Knees-to-Elbows

30 DB Push Press

30 Back Extensions

30 Wall Balls (20/14 lb)

30 Burpees

30 Double-Unders
– Scale to Ring Rows

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